Sandy Bars

Scrumptious and Nutritious!!

roger snackinThese bars are a delicious mid-morning fuel-packed bar to get that second burst of energy on big days on the trail. Featured in Kevin Callan’s new cook book, ” The New Trailside Cookbook” on page 171, we hadn’t decided on a name back then but we decided after the book had been published to name them after Kie’s loving mother, Sandy, who made these bars for one of our expeditions! They were such a hit for so many reasons: Very low water content so they do not freeze up instantly in the cold weather, energy packed, and of course delicious.

Again- follow your heart with this one- substitute anything that has similar texture and taste as you see fit. Turn it into a nut-free alternative by using sunflower butter, or tahini, use honey instead of rice syrup… the possibilities are endless. But of course- if you’re a recipe follower- here it is!

  • 1/4 cup sesame seeds
  • 1/4 cup sunflower seeds
  • 1/2  cup almonds
  • 1/2 cup dried cranberries
  •  1 1/2 cup barley or oat flakes (barley flakes are hard to find!)
  • 11/4 cup large rolled oat flakes
  • 1 cup smooth almond butter
  • 1/4 cup agave syrup/nectar OR double the amount of honey
  • 1/2 cup rice syrup
  • 1 teaspoon vanilla extract

Mix all dry ingredients together well.

In a medium sauce pan mix together nut butter and syrups. Heat for 5 minutes or just as it is about to boil. Pour liquid over dry ingredients and mix well with a wooden spoon. Lightly grease pan and pour into 9 inch pan. Press firmly and evenly throughout pan and let sit for 30 minutes. Cut into 12 squares and press individual bars before placing into containers.

Tip: Use wax paper to wrap individual squares and use a dab of beeswax to seal them. Or if bringing large quantities store in a container with wax paper between each layer.  The paper can be burned in the wood stove or fire and the container can be used to pack out garbage or leftovers.

Caloric Breakdown of “Sandy Bars”

*This information is for interests sake only and may include some errors. The information gathered has been sourced from the Goverment of Canada: https://food-nutrition.canada.ca/cnf-fce/index-eng.jsp

Serving Kcal Protein (g) Fat (g) Carbohydrate (g)
12 (1 batch) 5,026.38 131.185 226.045 661.305
1 418.87 10.93 18.84 55.109

Leave a Reply

Your email address will not be published. Required fields are marked *